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The Color Diet might sound like a parent’s cunning plan to get a difficult child to eat their fruit and vegetables but it also helps adults reap the nutritional benefits of healthy foods. This whole rainbow of flavor, which is rich in antioxidants, provides nutrients that regulate sugar levels in the blood, strengthens the immune system, improves bowel function and prevents constipation.

Related: Is there such a thing as eating too healthy?

Dieters are encouraged to eat between five to nine servings of fruit and vegetables a day, with each color representing a different nutritional benefit. For example, white foods, such as bananas and cauliflower contain anthoxanthins, which are proven to lower blood pressure and cholesterol.

Daisy Ruiz, who is a nutritionist at the Chilean Clinic Ciudad del Mar, says, “The pigments, as well as giving color to each food, provide a protective and specific health effect when consumed steadily, and naturally combat free radicals.”


Ruiz adds: “The Color Diet aims to incorporate foods of different shades day to day, so it is not necessary to include them all in the same dish, but can be eaten at different intervals during the day.”

Related: Is healthy eating only for the rich?

A powerful antioxidant; its phytochemicals fight aging and help enhance memory and mental health. Furthermore, its use prevents different types of cancers.

Fruit. Plums, figs, grapes, blueberries and blackberries

Vegetables. Beets and eggplant

This color is high in potassium and consumption improves cholesterol levels, lowers blood pressure and prevents diabetes. It also strengthens our body’s immune system.

Fruit. Cherimoya, bananas and pears, among others.

Vegetables. Garlic, onions, leeks, mushrooms and cauliflower.

Rich in lycopene and anthocyanins, red fruit and vegetables look after the heart, immune system and memory. Its high purifying power also eliminates toxins from the body.

Fruit. Watermelons, cherries, red apples, strawberry, raspberries, red grapes, pink grapefruit, pomegranate and melon.

Vegetables. Radishes, tomato, red pepper and chilli pepper.


This color is an antioxidant which contains lutein, potassium, folic acid, vitamin C and K, which help prevent cholesterol, while improving blood circulation. High doses of fiber make for a smooth intestinal transit. In addition, it is an excellent cleanser.

Fruit. Kiwi, prickly pears and green apples

Vegetables. Asparagus, spinach, cucumbers, avocados, kale, chard, Brussels sprouts, green peas, green peppers, cabbage, artichokes and green pepper.

It’s an important source of vitamin C and beta carotene. Its regular intake maintains eyes and skin, plus strengths the immune system and the growth of teeth and bones.

Fruit. Peaches, apricots, papayas, oranges, tangerines, grapefruit, lemon, mango, cantaloupe, guava and pineapple.

Vegetables. Squash, corn, yellow bell pepper and carrots.

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